Cook rice according to package directions. Meanwhile, cook meat in a large skillet, preferably non-stick, over medium heat. Stir frequently until no longer pink. Drain fat, then stir in seasoning, garlic powder and pepper.

When rice is cooked, add to the meat mixture and stir to combine. Stir in vegetables and soy sauce. Cook mixture over medium-high heat, stirring occasionally until vegetables are tender, about 5 minutes. Taste and adjust seasoning.

Each serving 1 3/4 cup, 387 calories 26 g protein, 11 g fat, 42 g carbohydrate, 2.3 g fibre 2 starch choices, 1 fruit & veg, 3 protein, 1/2 fat

From Jana Church of Falmouth, Nova Scotia. Other vegetables may be used. Can be made ahead - freezes and reheats well. Her 3 year old diabetic

Shared but not tested by Elizabeth Rodier Aug 93